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LACTOSE intolerance is a condition when your body can't break down or digest lactose. Lactose is sugar present in milk and milk products. According to Healthline, it is a digestive disorder caused by the inability to digest lactose, the main carbohydrate in dairy products. People with lactose intolerance experience digestive problems when they consume dairy, which can negatively affect their quality of life such as diarrhea, bloating, constipation, and abdominal cramps.

People with lactose intolerance may need to reduce their dairy intake which can potentially deprive them of essential nutrients such as calcium. However, there are several ways to get enough calcium without consuming dairy products. Therefore, we bring you a list of some healthy non-digestive alternatives for milk that you can add to your daily routine without being concerned about lactose intolerance.

1. Almond Milk

It is a plant-based milk with a watery texture and nutty flavor manufactured from almonds. According to WebMD, almond milk contains 50 to 80 percent fewer calories than dairy milk. It can be bought and stored in your fridge for about even to ten days. It is a good milk substitute for people with lactose intolerance and is also suitable for vegan people.

2. Coconut Milk

Coconut milk is made from coconut and is not considered as s dairy product. It contains high levels of calories and fats. Coconut milk is a tasty, nutritious, and versatile food that is widely available in markets. According to Healthline, coconut milk suits a dairy or lactose-free diet and is safe for people with lactose intolerance or milk allergy.

3. Soy Milk

Also known as soya milk or soymilk, it is a plant-based drink produced by soaking and grinding soybeans. It is a non-dairy beverage and a popular alternative to cow's milk. According to British Heart Foundation, it is commonly used as an alternative to milk for people who suffer from lactose intolerance or dairy allergies, or for vegans who exclude all animal products from their diets.

4. Oat Milk

Oat milk is easy to digest, a low-fat and low-sugar drink which is a healthy option to milk for lactose intolerance. Oat milk is often fortified with calcium and vitamin D, both of which can benefit your bones. Oat milk is a good plant-based option for vegans, people with lactose intolerance, and milk, soy, or nut allergies.

5. Rice Milk

Rice milk is plant milk made from rice. It is one of the least allergenic dairy-free milk options and an alternative to dairy milk. It is a great source of Vitamin A, B12, and D, calcium, manganese, and selenium which make it super healthy.

 

(Disclaimer: This article is for informational purposes only. It is not a substitute for professional advice, diagnosis or treatment.)

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